February 13, 2019

CROSSFIT
Weightlifting: 5 power snatches every 90 sec for 6 rounds
*Every 90 sec for 6 rounds complete 5 unbroken power snatches. increase in weight each set.
Conditioning: For Time
30 dead lift 225/155
30 bar facing burpee
20 dead lift 275/185
20 bar facing burpee
10 dead lift 315/225
10 bar facing burpee

SWEAT
Conditioning: 3 Rounds for Time
Row 500m
Run 400m
Rest 1 minute between rounds

After last round rest 5 minutes

Then 3 Rounds
Row 250m
Run 200m
Rest 1 minute between rounds